gaining weight and keto

thinizzy
thinizzy Posts: 8
in Health and Weight Loss
ive kicked started my keto diet with a 3 day water fast, to properly get my body in ketosis. i have the keto test strips and lost 10lbs in the 1st week, im now on week 3 and have agained 7 lbs. my ketosis strips are reading keto possitive and i eat under 20g carbs a day (no cheating! not once!

. i excerise 5 days a week - each night a class - (circuits, spinning, areobics, toneing and then another circuit class.)

am i doing something wrong? im gaining weight fast!

Replies

  • DemoraFairy
    DemoraFairy Posts: 1,806 Member
    If you go on a fast any weight you lose you'll mostly just put back on as soon as you start eating again. Most of those 10lbs were probably water weight that you've put back on once you started eating. A new exercise regime will also cause you to temporarily put on weight.

    Out of interest, why are you doing all this? Seems like it would be simpler and easier to just eat a calorie deficit... especially if you're going to worry about your weight fluctuating like that.
  • thinizzy
    thinizzy Posts: 8
    i have a wheat and grain problems, server bloating and thought that the keto way of eating would help shift the last few lbs and sort the digestive problems that go with the all the grains. keto seems a healthy way to go after heavily re searching the health beneifits or more engergy and all natural foods, heathy fats, ive re searched that in order to be fat apapded metabolism i needed to make sure i was in the ketosis state. (hence the cleanse water fast) . all ive seen is all this weight loss and energy, ive just gor fatter and yes the energy is high, but not really happy about the gain, -
  • FIT_Goat
    FIT_Goat Posts: 4,224 Member
    This is so standard that people created an acronym for it Post Induction Stall Syndrome (PISS). When you start keto, you'll have an initially rapid weight loss. This is mostly glycogen and water. Then, after a few weeks, your body will start to adjust and renormalize. This process will stall weight loss and often cause weight gain as your body restores the reserves that it initially used up. You're still losing weight, it's just being hidden by this restocking. Once this period passes, you typically fall into a slower but relatively stead pattern of weight loss (of course, there will always be bumps, short stalls, etc. with any weight loss program).

    In short, don't panic. Unless you're eating massive amounts of food (25,000 calories above your maintenance requirements), you're not putting on seven pounds of fat.

    Also, I am not sure about the fast. It might be a way to force your body into ketosis rapidly, but it's not ideal. Keto is not some magic bullet. And, it is easy to misuse. Do not do a super low calories keto diet. If you only have a few pounds to lose, you should be aiming to do it slowly and with calories near your maintenance (keto or not).
  • thinizzy
    thinizzy Posts: 8
    hello,

    thanks for the info! just need some re assurance that im on the right track -
    i eat 1200-1500 cals a day with 75% fat 25% protien and cabs 5% -

    with the excersise im burning around 1900 cals as i sit on my butt all day at work the 1 hour 5 days a week gives me the deficit.
    approx 300 cals a day deficit ive just never had a fluaxuation this high before, i have ballooned out. legs waist and face, its like ive just eated a loaf of bread or something. very unusual -
  • vslnrunner
    vslnrunner Posts: 164 Member
    I don't think doing a water fast is the best or safest way to start off a keto diet. That's too much of a shock to your body. Give it time. If you're counting your calories, there is no feasible way you gained 7 pounds. On that note, at least part of the 10 pounds was likely water weight
  • MelRC117
    MelRC117 Posts: 911 Member
    hello,

    thanks for the info! just need some re assurance that im on the right track -
    i eat 1200-1500 cals a day with 75% fat 25% protien and cabs 5% -

    with the excersise im burning around 1900 cals as i sit on my butt all day at work the 1 hour 5 days a week gives me the deficit.
    approx 300 cals a day deficit ive just never had a fluaxuation this high before, i have ballooned out. legs waist and face, its like ive just eated a loaf of bread or something. very unusual -


    I'm a little confused with your calorie intake. What is your daily calorie goal that MFP has set for you based on your current weight, height, and goals? Let's say its 1300. If you're burning 600 calories through exercise, then you should really be eating more than 1300 calories since that would net ONLY 700 calories a day. That's LOW.

    Your ratio is on point if keto is your goal, HOWEVER you aren't eating enough for how much activity you do. I agree with everything frob23 said.
  • kenzietate
    kenzietate Posts: 399 Member
    Are you continuing to drink enough water? Are you getting enough electrolytes? If you aren't getting enough of either it can cause water retention and perceived weight gain.

    Also, everything that frob23 said.
  • crepes_
    crepes_ Posts: 583 Member
    Frob23 is exactly right. I'm also a little confused about your reported calorie intake and burning. General tip, if you're asking for help with your weight loss, open your diary to public viewing for the time being. It's a lot easier to help you when we have the data.
  • thinizzy
    thinizzy Posts: 8
    hello

    ive clamed down on the excerise to 3 sesions a week. and now are drinking more water, the scale fluctuated again today, its water weight, ive hit the 4 week P.I.S.S ( introduction stalling ) the link that frob23 was spot on wow!! how you found that!!! amazing to hear that im not alone - - i have to be patient as the inital massive loss was water and its the honey moon period to massive weight loss. i need to keep below 20gs of carbs a day. my caleries are too low i always eat the guidlines, seems odd eating more, but im doing it, its just so confusing - ive lost 23 lbs with no mad dieting just hard work and excersise with the cal deficit. im starting to think that for my hight my body wants to keep this last stone of weight i have, ? im not eating enough! i like keto even if i dont lose the last stone (14lbs) as the engery it gives is so much better. im throwing the scales away! (for a month)

    my cals intake ranges

    1200 cals a day (if no gym) as ive been sat on my *kitten* and this is the guidline for sedamentary

    my cals on the active gym days are more like 1500 to 1700 ( its hard to see the percise cals burned in exersise approx 350)

    my to maintain cals are calculated as 1500 -

    i stick to the keto ratio to the the number of grams! so its the waiting game.
  • patsypooter
    patsypooter Posts: 175 Member
    I've done strict keto a few times in the past. I don't recommend it. I'm currently doing low(ish) carb and its working out MUCH better for me. More weight loss and feel better, not constipated all the damn time either.

    I keep my carbs around 100 but don't worry if I'm under or over. I've cut out dairy, gluten, sugar and most starches.

    I agree with everyone else, you lost water weight with your fast and its normal that you'd gain back some of it. I wouldn't recommend fasting for that long a calorie deficit and low to moderate carb will do better for you.
  • Acg67
    Acg67 Posts: 12,142 Member
    ive kicked started my keto diet with a 3 day water fast, to properly get my body in ketosis. i have the keto test strips and lost 10lbs in the 1st week, im now on week 3 and have agained 7 lbs. my ketosis strips are reading keto possitive and i eat under 20g carbs a day (no cheating! not once!

    . i excerise 5 days a week - each night a class - (circuits, spinning, areobics, toneing and then another circuit class.)

    am i doing something wrong? im gaining weight fast!

    Water fast? Keto? Lol

    And according to Taubes et al, you can't be aining any fat due to the low carb intake in your diet, so nothing to worry about

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